Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
6 Squat Snatch (Rx=95/65)
12 Toes 2 Bar
200 M Run
-Rest 3 Minutes Between A+B-
*Health/Function:
7 Minute AMRAP:
14 Alternating DB Snatch
24 Ab Mat Situps
200 M Run
*Rx+=135/95
B.: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
12 Lateral Burpees Over Barbell
18 KBS (Rx=1.5/1.0)
200 M Run
-Rest 3 Minutes Between B+C-
*Health/Function:
7 Minute AMRAP:
8 Half Burpees
12 KBS
125 M Run
C.: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP:
9 Squat Snatch
1 Building Loop Run
15 Toes 2 Bar
18 KBS
As Many Lateral Burpees Over Barbell With Time Remaining
Cool Down
*BB Quad Smash
*Butterfly
*Banded Hamstring Distraction
